If the New Year motivates you to feel stronger, weight training is a great place to start. Not only are there a host of health benefits, from increased energy to better sleep, but it can also be incredibly empowering. To get started, all you need is a pair of dumbbells (learn more about choosing the right weight here).
For anyone new to strength training, it can be difficult (and a little intimidating) to know where to start. To help you, we asked private trainer Anna Renderer to create the perfect arm workout for beginners. This simple arm workout targets all the major muscle groups of the arms and upper body with just six basic dumbbell exercises, making it an effective addition to your workout routine. It’s a great beginner arm exercise to start with, but as you progress, you can add heavier weights or do more reps to continue challenging yourself.
Renderer says that doing two movements in a row (called a superset) is a great way to feel the burn, and this easy arm exercise does just that. You’ll alternate between two exercises for a few sets before moving on to the next pair of moves (there are six moves, or three supersets in total). That way, you’ll be sure to feel it in your arms, back, and chest at the end of your workout. Ready to get started?
Experts featured in this article:
Anna Renderer He is a private trainer, health expert and former PS Health presenter.
Equipment
This workout requires a set of light to medium weight dumbbells (three to 15 pounds). Nothing else is essential, unless you prefer a mat for additional cushioning.
Instructions
Perform 10 reps (one set) of the first move in Superset 1. Then complete 10 reps (one set) of the second move in Superset 1. Switch back and forth until you have completed three sets of each, resting as necessary. necessary between each one. superset. Repeat for the second and third superset.
- Superset 1: Lying Chest Fly (10 reps) + Lying Triceps Extension (10 reps) – 3 collection
- Superset 2: Curl and Press (10 repetitions) + Bent-over row (10 repetitions) – 3 collection
- superset 3: Inverted inclined fly (10 repetitions) + Lateral raise (10 repetitions) – 3 collection
Read on for detailed instructions on how to perform each arm training move.
—Additional reporting by Chandler Plante
